Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 2
If you're following a keto lifestyle and craving something light, refreshing, and quick to prepare, this Keto White Fish with Lemon Butter Sauce is a perfect choice. In just 20 minutes from start to finish, you can serve a restaurant-quality dish that’s rich in healthy fats and high in protein—while keeping carbs to a minimum.
At just 3g of net carbs per serving and an impressive 30g of protein, this recipe supports fat-burning and muscle preservation, two key goals of a successful ketogenic diet. The creamy lemon butter sauce enhances the mild flavor of white fish and adds richness without the need for carb-heavy sides.
Ingredients
- 150g thin white fish fillets (e.g., tilapia, cod, or flounder)
- 4 tablespoons butter
- 2 tablespoons white flour (substitute almond flour or coconut flour for strict keto)
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions
- In a small skillet, melt the butter over medium heat. Let it simmer gently for about 3 minutes while stirring occasionally.
- Once slightly browned and aromatic, remove from heat. Stir in fresh lemon juice, salt, and pepper. Set aside.
- Pat the fish fillets dry with paper towels. Season both sides with salt and pepper, then lightly dust with flour.
- Heat olive oil in a large skillet over high heat. Once the oil is shimmering, add the fish fillets.
- Sear for 2-3 minutes per side until golden and cooked through. Remove fish from skillet and transfer to serving plates.
- Drizzle the lemon butter sauce over the fish and top with chopped parsley.
Nutritional Facts (Per Serving)
- Calories: 371
- Fat: 27g
- Carbohydrates: 3g (net)
- Protein: 30g
Why This Recipe Supports Your Keto Goals
White fish is a lean source of high-quality protein that supports muscle maintenance while you're in a caloric deficit. According to USDA FoodData Central, cod contains 18g of protein per 85g serving and zero carbohydrates.
Butter and olive oil provide essential fats. Healthy fats not only keep you in ketosis but also improve nutrient absorption and hormonal balance. Additionally, lemon juice offers a fresh, tangy flavor while providing vitamin C—a critical antioxidant that supports the immune system.
When paired with keto-friendly sides like sautéed zucchini, mashed cauliflower, or roasted asparagus, this dish becomes a complete, nutrient-dense meal that satisfies without spiking insulin levels.
Pro Tips & Variations
- Strict keto? Replace white flour with almond flour or coconut flour for breading.
- Want more zest? Add lemon zest into the butter sauce for a stronger citrus kick.
- Spicy kick: Mix in a pinch of cayenne or red pepper flakes into the sauce.
- Extra crispy texture: Air fry the fish with a keto breadcrumb coating.
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